Steps

Be remain lying on the ground with the help of stomach. Hands on either side of the body.

Chin resting on the ground.

Your feet(almost) will have one foot of distance between each other.

Now while inhaling, lift your chest till naval and then from the right shoulder, try to see to the left ankle of opposite leg

besides right leg. Hold the breath and position as per capacity max till 30 secs. And, then come down slowly.

Similarly, once again, while inhaling, lift your chest upward and from left shoulder, look to the right ankle of the opposite leg

besides left foot. While breathing out, come down to normal position.

Stage 1: Resting Position

Stage 2: While inhaling

Stage 3: While holding the breath turn left

Stage 4: While exhaling

Stage 5: Exhale and come back to Stage 1: Resting Position

Stage 6: While inhaling

Stage 7: While holding the breath, turn right

Stage 8: While exhaling

Stage 9: Exhale and come back to Stage 1 : Resting Position

These were the 4 types of the Bhujangasana, very important for healthy spine, back and shoulder. All the steps of the Bhujangasana can be practiced with the ease and each step can be practiced from 10 secs to 30 secs while holding the breath.

Author: Sushma

Sushma Bharti, an MBA graduate, internationally trained Yoga expert, founder of yogatute.com. Currently, working as Yoga Consultant in BMS Yoga and Rehab under BMS Education Trust. Also associated with Wellbeeing Wellness, Manyata Embassy Sports Zone , ACC Cement Company for providing yoga services.
She has been teaching yoga from past 3 years, and has 12 years of personal Sadhna experience.
She has a strong believe in providing yoga services by connecting to people, their health issues and then linking yogic practice through providing awareness about body structure (anatomy and physiology) to them.